Two bench sessions each week
Preview the stored four-week schedule, including its volume and intensity sessions.
Intermediate bench strength
Greg Nuckols bench program: 2x/week
A four-week intermediate bench block with two weekly sessions. Preview the stored schedule and log each set in IronFlow.
- Days / week
- 2
- Weeks
- 4
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is Greg Nuckols 28 Programs (Bench 2x Intermediate) right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 2. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 2
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 2 · Equipment: Barbell
[Plan at a glance]
Plan at a glance
A free intermediate bench progression.
Max lifts
Bench Press
Equipment
Barbell
[What you are committing to]
- Days / week
- Training days each week: 2
- Weeks
- Planned weeks: 4
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
4
weeks
Week 1
Week 2
Week 3
Week 4
[What is the Greg Nuckols bench program?]
This page covers the intermediate bench-twice-weekly variant from Greg Nuckols' 28 Programs. IronFlow includes a four-week block with bench volume and intensity sessions plus supporting lifts.
[Run the exact bench variant in IronFlow]
Run the exact bench variant in IronFlow
A defined four-week block
See the exercises, sets, reps, and programmed loads in the included intermediate template.
Manual block updates
After the block, update the bench training max yourself before repeating. IronFlow does not automatically advance this program's training max.
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
Bench Volume
4 exercises
Bench Press
5 x 70% x 5
Chest
Close-Grip Bench Press
3 x 55% x 8
Triceps
Barbell Row
4 x 8-12 @ RPE 8
Back
Tricep Pushdown
3 x 10-15
Triceps
Day 2
Bench Intensity
4 exercises
Bench Press
4 x 75% x 4
Chest
Overhead Press
3 x 65% x 6
Shoulders
Pull-ups
4 x AMRAP
Back
Lateral Raises
3 x 12-20
Shoulders
[Progression contract]
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Greg Nuckols bench program questions
The included intermediate variant has two training sessions per week, with bench work in both sessions.
The stored template covers four weeks. Review the schedule and update your training max manually before starting another block.
No. The four-week schedule is stored in IronFlow, but the block-level training-max update is manual. The progression panel on this page shows that contract.
[Use this plan]